Weight bearing exercises can help build and maintain strong bones, which is important to reduce bone loss from osteoporosis. Here are eight to try at home.

When you have osteoporosis, exercise can be an important component of strengthening your bones as well as reducing your risks for falls through balance exercise. The Department of Health and Human Services recommends that adults of all ages get at least 150 minutes of moderate intensity exercise or 75 minutes of high intensity exercise each week with muscle-strengthening activities at least twice per week for added benefits.

Before you begin any exercise program, it’s important to talk with a doctor. A doctor can recommend exercises that are best for you depending on your condition, age, and other health factors.

While most types of exercise are good for you, not all types are good for strengthening bones. For example, weight bearing exercises can build healthy bones, while some cardio exercises can’t. Exercises such as swimming or bike riding may be beneficial to your lung and heart health but won’t necessarily help you strengthen your bones.

Weight bearing exercises involve challenging your muscle strength against gravity and putting pressure on your bones. As a result, your bones will signal your body to produce added tissue to build stronger bones. Types of exercises in this category include:

  • climbing stairs
  • jogging or running
  • dancing
  • weightlifting
  • bodyweight exercises (pushups)
  • balance training exercises

If you have osteoporosis and want to increase your bone strength, you might benefit from the following eight exercises you can do at home.

1. Foot stomps

The goal of exercise to reduce risks from osteoporosis is to challenge the key areas of your body that osteoporosis most commonly affects, such as your hips. One way to challenge your hip bones is through foot stomps.

  1. While standing, stomp your foot, imagining you are crushing an imaginary can underneath it.
  2. Repeat four times on one foot, then repeat the exercise on the other foot.
  3. Hold on to a railing or sturdy piece of furniture if you have difficulty maintaining
    your balance.

2. Biceps curls

You can perform biceps curls with either dumbbells weighing between 1 to 5 pounds or a resistance band. They can be performed seated or standing, depending on what you’re most comfortable with.

  1. Take a dumbbell in each hand or step on a resistance band while holding an end in each hand.
  2. Pull the bands or weights in toward your chest, watching the biceps muscles on the fronts of your upper arms contract.
  3. Lower your arms to return to your starting position.
  4. Repeat 8 to 12 times. Rest and repeat for a second set, if possible.

3. Shoulder lifts

You’ll also need weights or a resistance band to perform shoulder lifts. You can do this exercise from either a standing or seated position.

  1. Take a dumbbell in each hand or step on a resistance band while holding an end in each hand.
  2. Start with your arms down and hands at your sides.
  3. Slowly raise your arms out straight in front of you, but don’t lock your elbows.
  4. Lift to a comfortable height, but no higher than shoulder level.
  5. Repeat 8 to 12 times. Rest and repeat for a second set, if possible.

4. Hamstring curls

Hamstring curls strengthen the muscles in the backs of your upper legs. You perform this exercise from a standing position. If necessary, place your hands on a piece of heavy furniture or other sturdy item to improve your balance.

  1. Stand with your feet shoulder-width apart. Move your left foot back until only your toes are touching the floor.
  2. Contract the muscles in the back of your left leg to lift your left heel toward your buttocks.
  3. Slowly lower your left foot back to its starting position.
  4. Repeat 8 to 12 times. Rest and repeat the exercise on your right leg.

5. Hip leg lifts

This exercise strengthens the muscles around your hips as well as enhances your balance. Place your hands on a piece of heavy furniture or other sturdy item to improve your balance, if needed.

  1. Start with your feet hip-width apart. Shift your weight to your left foot.
  2. Flex your right foot and keep your right leg straight as you lift it to the side, no more than 6 inches off the ground.
  3. Lower your right leg.
  4. Repeat the leg lift 8 to 12 times. Return to your starting position and do another set using your left leg.

6. Squats

Squats can strengthen the front of your legs as well as your buttocks. You don’t have to squat deeply for this exercise to be effective.

  1. Start with your feet hip-width apart. For balance, rest your hands lightly on a sturdy piece of furniture or counter.
  2. Bend at your knees to slowly squat down. Keep your back straight and lean slightly forward, feeling your legs working.
  3. Squat only until your thighs are parallel to the ground.
  4. Tighten your buttocks to return to a standing position.
  5. Repeat 8 to 12 times.

7. Lunges

This exercise can help improve balance and strengthen your leg muscles. Lunges work muscles in the hips, knees, and ankles. You can alternate or do one leg at a time.

  1. Start with your feet hip-width apart. If you need help with balance, hold onto a counter or piece of furniture.
  2. Take a step forward a little longer than you would if you were walking. Stand with one leg in front of your body and the other behind. Keep your front foot flat on the ground. Your back heel will lift off the ground.
  3. Bend your knees about 90 degrees, keeping your front knee aligned with your ankle and behind your toes. Keep your core engaged and your hips at the same height. Your back knee shouldn’t touch the ground.
  4. Push off your front leg to return to a standing position.

8. Standing on one leg

This exercise will help improve balance. Do this exercise with a sturdy piece of furniture nearby if you need to grab onto something for balance.

  1. Stand on one foot for 30 seconds to 1 minute, if possible.
  2. Repeat 3 times on each leg.

As important as it is to know what exercises can help you, it’s just as important to know which ones may not be safe if you have osteoporosis. Some activities, like hiking, jumping rope, climbing, and running, simply put too much demand on your bones and increase the risk of fractures.

These high impact exercises can place too great a strain on your spine and hips as well as increase your risk for falls. They’re best avoided unless you’ve participated in them for some time.

Exercises that involve bending forward or rotating the trunk of your body, such as situps and playing golf, also increase your risk for osteoporosis fractures.

One of the many health benefits of exercise is building and maintaining strong bones. This is especially important in preventing osteoporosis or reducing bone loss for those already living with the condition. There are bone-strengthening exercises you can do at home, but make sure to speak with a doctor or physical therapist first. They can help you create an exercise routine that’s right for your health needs.